Back pain is a widespread evil, especially in industrialized countries,
and is increasingly leading to serious illnesses. Exercise therapy is
usually a central component of treatment. However, those affected can also
counteract or prevent back pain independently with special exercises. This
article shows some examples of how to exercise your back and relieve many forms
of back pain.
General
information on back pain exercises
The body takes a relieving posture due to the pain and the
muscles tense up to protect against further possible consequences. There
are more recent studies by the American researcher Helen M. Langevin, who found
that in people with chronic back pain, the lowest layer of the connective
tissue plate (thoracolumbar fascia) of the back often thickens. That is
why it is important to move as much as possible in order to stimulate the blood
circulation and dissolve hardening. This helps the organism to find its
way back to its old functionality and, ideally, the pain goes back completely.
Important : Back pain that
persists over a long period of time, occurs repeatedly and / or is accompanied
by symptoms such as pain, numbness or tingling in the legs, abdominal pain
(risk of an aneurysm of the abdominal aorta) or other noticeable complaints
must be performed before performing the back pain Exercises must be clarified
by a doctor! The exercises should also be discussed with your doctor in
advance if you have back injuries or if you have osteoporosis.
Overcome
back pain with light exercise
A few basic, simple
exercises can stretch and strengthen the back and supporting muscles, but
different exercises are recommended for different types of back pain. In
addition to the symptoms, the development or occurrence of back pain (for example, under load, after long periods
of standing or lying down) is important for classifying the
exercises . Such a classification can never be complete and mixed
forms are often found because several problems are present at the same time. However,
the exercises can be better assigned using the following subdivision.
Exercises for back pain when bending down
Many sufferers state that they have bent down (usually not even
with weight) and then suddenly a sharp pain occurred, which has since then
appeared quite selectively or with pulling in the back - without involving the
legs. When moving or walking, the symptoms usually subside. On the
other hand, they are more pronounced after sitting or lying down for a long
time and then coming up or bending down while standing. For example, it is
usually difficult for those affected to tie their shoes.
Recommended
exercises :
- Go. Walking
is a good way to break the constant painful stimulus and loosen up your
back again. Especially after a treatment with, for example,
physiotherapy, osteopathy or according to the fascial distortion model, it
makes sense to get the whole organism going again.
- Test whether
the pain continues to decrease when you bend down several times. Then
it seems logical that there is a problem in the back fascia, which is
improved by increased stretching and movement. The Heidelberg
researchers Dr. Jonas Tesarz and Prof. Dr. Siegfried Mense have
shown that the superficial layer of the fascia on the back is supplied with
pain receptors above average compared to the other tissues in the back.
- Use your
breathing while stretching: alternately breathe deeply into the abdomen
and then back into the chest to activate the diaphragm and its deep
attachments to the spine and to positively influence a possible hard
tension.
Exercises for back pain while lying down
Another common group are people who have punctual pain when
lying down (and not that radiates into the legs) and who often wake up at night
from it. Once they get up and move, the pain is better or gone. As
those affected stretch, the pain increases. It seems to be either motion
or gravity or a combination of both which is good. The effect of gravity
with movement should be used if this helps. For example, go for a
walk. However, if the pain intensifies, this must be stopped
immediately. If the pain only occurs when lying down and not after sitting
or sitting for a long time, you can try jumping through a trampoline, for
example, to increase the effect of gravity in order to achieve relief. The
same applies here: It must not cause any additional complaints. As soon as
pain occurs, stop immediately! Likewise, the effect of gravity can be
increased, for example, by a headstand, if those affected feel able to do so.
Exercises for back pain while sitting
Another group of people with lower back pain say lying down
gives them relief. You can usually not bend back, sit or stand for long
periods without feeling pain. However, lying down - and here in particular
in the so-called step position - is perceived as beneficial.
See if there is any way you can hang yourself out somewhere, for
example on a roof beam or a horizontal bar, so that your back is pulled
apart. Stretching and raising yourself up can produce the same
effect. For example, take turns reaching for imaginary objects in the air
with both hands and arms outstretched. Here, too, however, the following
applies: If pain occurs when stretching, this should not be done immediately.
Even if lying down provides relief, ideally a little exercise
should be maintained. For examples, if you are lying on your back, let
your bent legs fall to the side to stretch your lower back. But always
note: freedom from pain is the top priority!
Five
simple exercises for your back
There are a number of possible exercises to strengthen the back,
which can differ significantly in their complexity and
practicability. Here are five easy exercises for you to do independently,
with which you can achieve a lot for the health of your back in 15 minutes a
day.
- Back Exercise :
Lie on your back with your legs curled up and your feet flat on the
floor. With both hand, pull up one knees and press it against your
chest while the other leg remains in the starting position. Tense
your abdominal muscles and press your spine against the floor. Remain
in this position for five seconds, then return to the starting position
and repeat the process with the other leg. Then go back to the start
position and then do the exercise with both legs at the same
time. Repeat the exercises 2 to 3 times a day.
- Back Exercise :
Lie on your back with your legs bent and feet flat on the floor. With
your knees bent, drop your legs to one side while keeping both shoulders
on the floor. Hold this positions for five to ten seconds, then come
back to the starting position and repeat with one movement to the opposite
side. This exercise should also be done two to three times a day.
- Back Exercise :
Lies on your back with your legs bent and feet flat on the
floor. Tense the abdominal muscles so that a hollow back is formed
and the back is raised slightly from the floor. Hold this positions
for five seconds, then return to the starting position. Then the back
is pressed against the floor in the opposite direction or an attempt is
made to press the navel to the floor. Hold this position for 5
seconds and then loosen the muscles again and return to the starting
position. This exercise should be repeated around five times a day at
the beginning and gradually increased to up to 30 repetitions.
- Back exercise :
Position yourself on your hands and knees. In this crawling position,
slowly arch your back upwards so that a hump is created (cat hump
exercise). Then slowly lower your back and stomach towards the floor
and return to the starting position. This exercises should be
repeated three to five times a day.
- Back exercise :
Sit on a chair with no armrests or a stool and, in an upright sitting
position, pull your shoulder blades together at the back. Hold the
tension for five seconds and then return to the starting
position. Repeats 3 to 5 times in a row and do the exercise twice a
day.
These are just a few examples of possible back
exercises. You can learn more in special back training courses or in the
course of physiotherapy treatment.
Warmth
and movement
Warmth brings relief to many of those affected and this can
certainly be used. But if warmth is pleasant for you, then do not lie
motionless for long periods of time with the cherry stone pillow or hot water
bottle in your back, but move your pelvis and lower back at the same time with
short heat applications.
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